Prevent Holiday Weight Gain with the '50% Rule', According to One Trainer

Even though you might assume a personal trainers inbox is quiet during the holidays, I actually receive numerous messages between Thanksgiving and New Years. After nearly two decades of helping clients achieve their health goals, I know this period is particularly challenging for avoiding weight gain and other holiday-related setbacks.

The first strategy I teach is the 50% rule. This approach has been part of my own routine for years and has been highly effective in maintaining my health during the festive season. Seeing its success, I began applying it with my clients and was amazed by the results.

The 50% rule is straightforward: commit only half the effort toward your goal. Essentially, take your original objective and reduce it by 50%. For example, one client aimed to walk 10,000 steps daily. After Thanksgiving, she felt discouraged, viewing herself as a failure. I suggested she try 50% of her goal5,000 steps. She was thrilled, as 5,000 steps was easily achievable. By adjusting her goal, she exceeded it consistently, which motivated her and led to the healthiest holiday season she had ever experienced.

This principle can also be applied to holiday indulgences, whether desserts, drinks, or festive treats. Heres how it works with three common holiday challenges:

1. Desserts at Parties

Instead of avoiding desserts entirely, aim to consume only half of what you normally would. Personally, I split sugar cookies in half, savoring the taste, texture, and aroma without overindulging. If I want more, I take just another half, which allows enjoyment without guilt.

2. Limited Workout Time

Many believe that if they cannot dedicate 30 minutes to exercise, its not worth it. Ive learned that even 15 minutes is beneficial. During the holidays, I cut my usual workout time in half. This ensures I still get the mental and physical benefits, even on busy days. Shorter workouts still provide endorphins and a sense of accomplishment.

3. Holiday Drinking

Rather than planning to start fresh in January, I apply the 50% rule to alcohol. By halving my usual intake, I remain mindful of how I want to feel the next day. For instance, if Id normally have three glasses of wine, I limit myself to one and a half. This allows me to enjoy celebrations while avoiding sluggish mornings.

For more practical strategies on maintaining health during the holiday season, explore resources like the 7-Day Holiday Helper Series, which offers guidance on nutrition, mindful eating, and wellness habits.

Author: Sophia Brooks